Nutrition in triathlon: before, during, after

In endurance sports, nutrition is often the "4th discipline" of triathlon: good physical preparation can collapse on a nutrition mistake. Here's the essentials, simply.

Before the effort

Choose a meal rich in carbohydrates, low in fats and fiber, 2 to 3 hours before the start (to digest). Examples: oatmeal, white bread + honey, rice, banana. Avoid anything new on race day: always test your strategy during training.

During the effort

Beyond ~1h-1h15 of effort, your body needs carbohydrate intake. Common guidelines:

• 30 to 60 g of carbohydrates per hour for moderate efforts; up to 60-90 g/h on very long distances (70.3, Ironman), with a mix of sugars (glucose + fructose) for better absorption.
• Drink regularly, in small sips. In hot conditions, think about electrolytes (sodium) to limit cramping.
• Start early: don't wait until you're hungry or thirsty. When intensity increases, your stomach digests poorly — the head start taken early is precious.

After the effort

In the ~30-60 minutes following, aim for an intake combining carbohydrates + proteins (to replenish reserves and repair muscles) and rehydrate. A classic: recovery drink, or typical meal rice/pasta + lean protein + a little salt.

During training too

Nutrition requires practice. On your long sessions, train your stomach to absorb carbohydrates during the effort: it's an adaptation like any other. Race day should contain no surprises.

Personalize according to YOUR session

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